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Clean & Jerk 15-12-9 reps
Touch and go at floor only.
Even a re-grip off the floor is a foul.
Use same load for each set.
Rest as needed between sets.
What is the largest load that you can get overhead 15 times, 12 times, and then 9 times?
Rest as needed between efforts.
PLEASE WATCH THE VIDEO :)
Day # 52 of Burpee Challenge
[Power] Clean and Jerk (115/75)
Watch the Olympic Weight Training Video Below for amazing tips on how to help your C&J
Day # 10 of the Burpee Challenge
12 Days of Christmas
1 - Power Clean @ BW
2 - Turkish Get ups (55/35)
3 - Burpees
4 - KB Goblet Squats (55/35)
5 - Pull Ups
6 - KB Thrusters (55/35)
7 - Hand Release Push Ups
8 - KB SDHP (55/35)
9 - Toes to Bar
10 - KB Swings (55/35)
11 - Wall Balls (20/14)
12 - Deadlifts @ BW
Go through the movements just like the song.
1 - Clean and Jerk
2 - Turkish Get Up, 1 - C&J
3 - Burpees, 2 - TGU, 1 - C&J
4 - Goblet Squats, 3 - Burpees, 2 - TGU, 1 - C&J
etc, etc, etc, etc....
Finish with: :
12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
There will only be five classes today, the normal morning schedule of 5, 6, 7, 8:30, and 9:30 A.M.
Clean & Split Jerk 2-2-2-2-2-2 reps
Alternate stance for each rep.
Skill Challenge: As Many Ropes Climbs in 30 Seconds
30 - Clean and Jerk (135/95)
I had a questions the other day that I have not had to answered in a long time.
Why CrossFit gyms Don’t have Mirrors? There are no mirrors in our gym because we
don’t care what you look like. … In fact, we don’t care how old you are, or
whether you’re male or female. We don’t care what color your skin is either. Or
if you’re overweight or loaded with muscle. Or if you’re tall or short. Or
blond. Or brunette. We treat everyone like an athlete, and there’s no profiling
here. Traditional fitness facilities are loaded with mirrors. They’re
everywhere. If you stand right in most facilities, you can see your rear delts
and your pecs at the same time, or you can line yourself up with precision to
surreptitiously check out the cutie around the corner. Very clever use of light
and glass. But the mirrors don’t lift the weight, and they don’t help you fix
your form. Appearance doesn’t matter. Effort does. Try this: go stand in front
of a mirror and go into the bottom of a deep squat. Look yourself in the eye.
Then realize your neck is arched into a bad position. Then come to our gym and
squat in front of our wall while we cheer you on. We all want to look good, and
there’s nothing wrong with that. If you look around the Internet, or our gym,
you’ll find a lot of fit, athletic-looking CrossFitters. Fitness and a great
diet indeed have fringe benefits, and we’d be ignorant to ignore them. But our
gym isn’t about appearance. We’re about fitness, and if you improve your
fitness, you’ll look better. Guaranteed. But perhaps it’s best not to focus on
that. Ultimately, appearance is a subjective measure that says nothing about
your fitness. Some of the most beautiful people in the world are very unhealthy,
and many of them will tell you that being judged on appearance isn’t very fun or
good for mental health. So we judge you on performance. Are you improving? Are
you getting stronger? Are you getting faster? We write down what we lift and how
fast we lifted it because that gives us a solid number that doesn’t lie. Two
hundred pounds went up five times. Fran was under 5 minutes. You ran our loop
around the block under 3 minutes. You beat a personal record. You got stronger.
Or faster. Or both. You improved. o mirror will tell you that. They’re there so
you can look yourself in the eye and ask one important question: Did you give
your very best effort in the workout?
I could not have said this any better myself, so I borrowed it from this link.
AMRAP 2:00 - Burpees
AMRAP 2:00 - Clean and Jerk 135 / 95
AMRAP 2:00 - 50 M Sprints
AMRAP 2:00 - Burpees